Supercharge Your Sleep and Improve Your Longevity Using the Power of Intermittent Fasting & Circadian Biology (Rebroadcast)

Mar 5, 2025

In this enlightening discussion, Dr. Satchin Panda, a prominent circadian biology researcher, shares insights on how our natural rhythms can enhance health. He reveals the negative impacts of late-night eating and explains time-restricted eating's benefits for metabolic health. Dr. Panda delves into the importance of aligning meals with our internal clocks and advocates for improved sleep hygiene. Listeners will learn practical strategies to optimize sleep, boost cognitive function, and the health challenges faced by shift workers.

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INSIGHT

Understanding Circadian Rhythm

Every cell in the body follows its own 24-hour circadian rhythm impacting metabolism and healing.
Aligning daily behaviors like eating, sleeping, and moving with these rhythms enhances health and drug efficacy.

INSIGHT

Digestive System’s Clock

Digestion processes exhibit circadian rhythm with enzyme production peaking in the day.
Eating late causes acid reflux due to increased nighttime stomach acid and reduced saliva.

INSIGHT

Late-Night Eating Impairs Insulin

Pancreas produces less insulin late at night, impaired further by melatonin’s insulin inhibition.
Eating near bedtime raises blood glucose and sustains insulin, promoting fat storage.

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This episode is brought to you by Bon Charge and Momentous.

We used to think circadian rhythm only applied to sleep. But emerging science has revealed a link between our circadian rhythm and metabolism, cognition, risk for chronic diseases, and many other crucial aspects of our health. Our biology was designed to live in sync with a natural light-dark cycle, but modern-day society has disrupted this natural balance.

Today on The Dhru Purohit Show, we’re revisiting one of our favorite episodes with Dr. Satchin Panda. Dr. Panda dives deep into his groundbreaking circadian biology research and shares how leveraging your circadian rhythm can dramatically improve your sleep, lower your risk of chronic disease, and improve your cognitive function. They also discuss how time-restricted eating, exercise, and light can be used to help program your circadian rhythm and why it’s especially important for shift workers to take advantage of these tools.

Dr. Panda is pioneering circadian biology research. He is a professor at the Salk Institute for Biological Studies, a Pew Biomedical Scholar, founder of the UC San Diego Center for Circadian Biology, and recipient of the Julie Martin Mid-Career Award in Aging Research. Dr. Panda has spoken at conferences around the world about his work on circadian rhythms and diabetes, including Diabetes UK, the American Diabetes Association, the Danish Diabetes Association, and the professional diabetes societies of Europe and Australia.

In this episode, Dhru and Dr. Panda dive into:

Why late-night eating is so detrimental to our health (2:15)
Organ systems that have a circadian rhythm (8:24)
Common ailments that could be related to circadian rhythm disturbances (14:11)
Night-shift work and cancer risk (20:19)
How poor sleep perpetuates bad food choices (27:00)
What happens in the body when you rely on an alarm clock (44:01)
Why you need to accumulate sleep debt for better sleep (51:25)
Time-restricted eating and sleep (1:00:40)
How to combat fragmented sleep (1:15:35)
The best time to work out (1:55:50)
The link between exercise and cancer (2:07:55)
Positive changes for better sleep health on a global scale (2:17:20)
Strategies for night-shift workers to combat circadian rhythm disruption 02:45:10)
Dr. Panda’s research in firefighters (2:48:46)
Tips for optimizing your circadian rhythm (3:14:20)
Where to follow and support Dr. Panda's work (3:27:50)

Also mentioned in this episode:

For more on Dr. Satchin Panda, follow him on Twitter @SatchinPanda, Instagram @satchin.panda, or his Website.

This episode is brought to you by Bon Charge and Momentous.

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